Yoga poses Get Relief from back Pain

Best yoga poses to get relief from back pain

Back pain is quite common and so is our ultimate remedy – Yoga poses. That is what a doctor usually recommends, if you have back pain issues.

Back pain comes with it’s best mate, stress. Yoga isn’t just a body toning session. It is more like a mind healing session. Therefore, Yoga is the best remedy for back pain issues without any doubt. No just this, but the Yoga poses might strengthen your body as well.

How long and how often?

The question is, “How long or how often do I have to perform Yoga poses in order to get the best results?”

Yoga is more about regularity than practice. Despite all this, performing Yoga just for a couple of minutes a day might help but you might not reach towards your goal result.

Try to add Yoga to your schedule and perform it every day, even though it’s just for a few minutes. This would help in removing the tension and imbalance from your mind. It will help you gain back your mental and physical balance.

Practicing your favorite Yoga poses for 10 minutes a day would do miracles. You can seek help from everything, from books to online tutorials. And at some point of time, when you feel like that you’ve mastered the art, create your own Yoga sessions. In this article we have covered Yoga poses that would provide you help.

Two-Knee Spinal Twist

This Yoga pose provides greater movement and mobility to your spine as well as back.

It targets the pine, back, and shoulder area by giving them a good stretch.

This pose helps in providing good relief from back pain and your hips. Muscles such as, the erector spinae, rectus abdominis, trapezius and pectoralis major are put into work during this Yoga posture.


  • Lie down flat on a Yoga mat with your back on it.
  • Put your knees on your chest and extend your arms towards the sides of your body.
  • Start by slowly lowering your legs towards the left side of your body. While doing so, try your best to keep your knees close.
  • You can use a pillow for help if this pose feels too difficult for you.
  • With your left hand, give your knees a gentle press.
  • Keep your neck straight for the entire time. If you can’t do so, then keep it still to one of the sides.
  • Breathe deeply while performing this.

Hold yourself in this pose for around 30 to 40 seconds. After doing so, switch sides.

Downward-Facing Dog

This is a traditional and simple posture that would help you with back pain. It improves your balance and helps you regain strength. It effectively targets the hamstrings, deltoids, gluteus maximus, triceps and quadriceps.


  • Get a Yoga mat and peacefully lay down on it. Your back should be on the mat.
  • Align your hands beneath your wrists. Do the same with your hips under your hips.
  • Press yourself into your hands and at the same time, tuck your toes under. Lift your knees while doing so.
  • Bring the resting part of your body towards the ceiling
  • Always keep a slight bend in your knees.
  • Also, try to keep your heels off the ground.
  • Evenly distribute your body weight. Monitor the positions of your hips and shoulders.
  • Keep your head and your upper arms aligned. Next, tuck in your chin slightly.

Hold this posture for around 1 minute. You can repeat it as many times as you want.

 Child’s Pose

This posture helps in releasing down tension from your strained neck or back. While performing this Yoga, your spine is stretched and lengthened at the same time.

The Child’s Pose also helps in stretching your hips, thighs, and ankles. With constant practice of this pose, you could get relief from stress and fatigue. The target muscles while performing this Yoga are: gluteus maximus, rotator cuff muscles, hamstrings and spinal extensors.


  • Sit back on the yoga mat. You should sit on your heels. Make sure that your knees are kept together.
  • If you feel that this posture seems impossible or hard, use a bolster or blanket. Keep it under your thighs, torso, or forehead. Doing this will provide you extra support.
  • Start by bending forward and start walking your hands in front of your body.
  • Next, rest your forehead on the floor, before you.
  • Hold your arms extended in front of you. Alternatively you can also keep your arms on the sides of your body. Just make sure that your arms are facing downwards.

The main point of this Yoga Asana is to focus in order to release tension from your muscles. As the tension would start to release from your upper body, your knees would start to feel heavy.

Hold this pose for up to 5 minutes. You might also repeat it as you want.

Conflicting thoughts

It’s quite explainable that Yoga is a great way to cure your back pain. Despite this fact, it is also true that Yoga might not be appropriate for everyone. Something that is best for you might be destructive for someone else.

To remove this issue, it is recommended to have a talk with your doctor before dipping your toes in Yoga. There might be risk factors involved which could only be confirmed by a doctor.

Apart from all this, it is always better to perform Yoga under the supervision of a Yoga instructor.  With this, the risk factor could be removed to some extent and your progress could be perfectly monitored.